The importance of drinking enough water can’t be over-stated. You can go for weeks, even months, without food, but only a few days without water.
Water plays a vital role in nearly every body function. Every single cell needs water.
Up to 60% of the human adult body is water.
According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
When you’re dehydrated, even just a little bit, your body suffers.
It can’t flush out toxins and well regulate. You may feel tired or sluggish or have trouble concentrating. You become more susceptible to sickness, disease, weight gain and premature aging.
Most of us aren’t drinking enough water.
A simple rule of thumb is that you should be drinking 1/2 your body weight in ounces of water.
According to a study by the CDC, 43% of adults drink less than four cups of water a day, with 7% reporting they don’t drink any glasses of water—yikes!
As a general rule, let your thirst be your guide.
Drinking more water can help you lose weight.
It’s one of the easiest things you can do to lose weight. Studies show that drinking water increases your metabolic rate and improves fat burning.
Drinking water helps reduce bloating.
Drinking water before a meal can help you feel more satisfied and eat less. Try drinking a 16 ounce glass of water before you eat.
When you feel the urge to snack and it’s not included on your food plan for the day, try drinking a tall glass of water instead.
It’s a known fact that thirst can masquerade as hunger. Always try to satisfy thirst first when hunger pangs grab your attention.
Water helps your muscles perform at their best.
As little as a 2% loss of fluids can have a noticeable effect on your athletic performance. So when you’re exercising and perspiring, drink water. Don’t wait until you’re done, stop for water breaks.
Skip the sports drinks packed with sodium, preservatives, sugars and artificial colors, all of which can negatively effect weight loss.
Water boosts brain function and mood.
Since that precious brain of yours is made up mostly of water, it’s highly sensitive to dehydration.
Studies have shown that even 1-3% of mild dehydration can have an adverse effect on memory and stimulate feelings of anxiety. That amount of loss can occur just during the course of normal, everyday activity. So keep up your water intake throughout the day, not just with a meal.
Water can help prevent and treat headaches.
Again, studies show that drinking water can help prevent and treat headaches, especially migraines.
Drink a tall glass of water when the earliest signs of a headache appear.
Drinking more water can help prevent constipation.
Constipation can be caused by many things, including medications, stress, poor diet and, no surprise, not drinking enough water.
Drinking more water, particularly carbonated water, can help.
Adequate water consumption helps flush toxins from your kidneys.
Increased fluid intake increases the amount of urine that passes through your kidneys. This helps flush out toxins and supports normal kidney function.
You’re drinking adequate amounts of water if your urine runs pale straw yellow. If it’s dark yellow, you need more water, especially if you’ve been consuming alcohol and and salty foods.
Alcohol is a diuretic. It promotes the production of urine and causes excess fluid loss in your body. It’s the diuretic effect and the dehydration it causes that increase the probability of a hangover.
Drinking a glass of water between each alchoholic drink and a large glass of water before bed can reduce that probability.
Good hydration makes your skin look good too.
Your skin is 64% water. It also acts as a barrier preventing fluid loss throughout your body.
At this age and stage of life, we all want the most radiant looking skin possible. Here’s what the doctors at Forefront Dermatology have to say to help us achieve that:
Many people often report that by increasing their water intake, their skin has a more radiant glow. Those who suffer from acne have reported the same results.
A 2007 study in the International Journal of Cosmetic Science took an in-depth look at the effects of long-term water intake on skin health. The study found that drinking 2.25 liters (9.5 cups) of water every day for four weeks altered skin density and thickness. A second study from the University of Missouri-Columbia showed that drinking 500 milliliters of water (about two cups) increased blood flow to the skin.
Water helps regulate internal body temperature.
Your body creates a lot of heat through the metabolic process. Your skin, as the largest organ in your body, is tasked with the job of controlling your body temperature through sweating.
When you’re dehydrated and your skin can’t produce enough sweat, you can become overheated . This can lead to anything from mild flushing to something as serious as heat stroke.
Drink water to alleviate bad breath.
Bad breath is caused by bacteria lodged in the grooves of your tongue, teeth and gums. The buildup of this bacteria causes unpleasant smelling volatile sulfur compounds.
Drinking water helps flush these bacteria from your mouth.
But if you’re feeling quenched, be sure not to overdo it.
Drinking too much water could lead to water intoxication, also know as hyponatremia.
This occurs where the sodium levels in your body become overly diluted. Side effects can include swelling in the brain, seizures, and eventually coma.
For more useful guidelines about water consumption, check out this article which explains ways you’re drinking water wrong.
Factor in water consumption to your daily food plan for optimal hydration.
As I’ve been emphasizing in this post, even mild dehydration can affect you mentally and physically.
Make sure that you get enough water each day, whether your personal goal is 64 ounces or a different amount. Drinking water is one of the best things you can do for your overall health.
The next best thing you can do for your health is to talk to me about your weight loss goals.
Even if you’re secretly thinking it’s too late, you’re too old or your metabolism is too broken.
I love working with skeptics and showing them what’s possible.
Are you ready? Let’s talk about what’s possible for you by scheduling a free Strategy Call right here.